How To - Weighted Sprinters

Here we have weighted sprinters to mimic the sprinting position to strengthen the glutes and the hip flexors set up. You're going to lean against the bench, bed, couch, something that you have available. Strap the monkey foot on. You want a weight that is reasonable enough for you to maintain a 90 degree angle at both the knees at the top position.

When you're coming up, we want to make sure those ribs are pulled in. The pelvis is neutral, so we're not in a rounded position. We're not super extended here. Everything's nice and in line. You're going to be driving through the heel of the planted leg. You're dorsiflexing this opposite foot, keeping it nice and active.

And as you drive up quickly, hold at the top, make sure the pelvis is nice and level. We're not dropping the pelvis down or lifting it up too high. It stays nice and level, slowly back down. Now the arms, we can bring the arms into the situation. You can use them here. If you need to for balance, otherwise start with the right arm up.

If you have the right monkey foot on. Then you're going to explode, drive, mimicking that sprint. Quick hold down. Now, make sure you have something stable. You see the bench is wanting to fall back here, so you might need to have it up against something. Uh, don't fall back and hit your head. That would be the most important part.

Lift, drive, hold, back down. If this leg starts to waver, it's shaking, it's dropping down, you've gone too heavy, reduce the weight to something reasonable that you can maintain for five, ten reps or so, and then switch sides.